OSRPT: Improve Your Spine Health

Ne w s Orthopedic & Sport Rehab • Physical erapy Quality Rehabilitation rough Personalized Care

Your Resource for Health, Wellness, And Caring For Your Body N E W S L E T T E R

Improve Your Spine Health by Improving Your Posture! Your body was made to move, especially your spine. It is common for areas of your spine to tighten up, placing too much strain on other areas. When this happens, those areas can become irritated and painful. A common reason why this happens is due to poor posture. Posture plays a large role in our everyday lives. How you sit, stand, stretch, and lift all play a role in the pressures on your spine. Fortunately, OSRPT can help ease some of this physical stress. Specialized hands-on techniques and exercises can help restore the flexibility in your spine and improve your posture. Our dedicated physical therapists can also provide you with helpful lifestyle changes for improving your posture and spine health. Contact one of our 8 clinic locations today to learn more! What can I do to improve my posture? When standing, walking, and sitting, imagine a string pulling you up through the top of your head. This brings your neck, shoulders and back into better alignment. Sitting is the position that puts the most pressure on the lower back. It is important to break up your sitting time throughout the day and take frequent breaks. Work in standing or walking tasks at various times throughout the day, limiting your sitting to about 30 minutes at a time.

It is also important to make sure your core muscles are strong, as this is an integral part of practicing proper posture. Your core muscles are made up of your abdominal muscles, spinal muscles, and pelvic/hip muscles. It is very common for these muscles to become weak with prolonged sitting, before/after pregnancy, and after surgeries or injuries. Strengthening your abdominal and hip muscles can go a long way to providing the necessary muscle support to your spine. Consult with one of our dedicated teammembers today to discuss how our individualized treatment plans can provide you with the best core exercises for your needs. Anthem

Scottsdale (480) 265-2122 Glendale (623) 219-4242 Sun City (623) 219-4475 Moon Valley (480) 265-2140

(623) 551-9706 North Phoenix (623) 434-4655 Peoria (623) 412-2117 Gilbert (480) 857-7123

We have your back! Take care of your spinal health with the support of our team—call your OSRPT clinic TODAY to schedule your return appointment.

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How Can Physical Therapy Help With My Spine Health?

It improves function for all activities. When we think of posture, many of us picture an image of static positions - such as sitting at a desk or standing up straight. However, proper posture can be (and should be) incorporated into everything we do. Through physical therapy treatments, your physical therapist will guide you on how to maintain proper posture during all of your favorite activities, such as walking, running, and playing sports. The improved posture you adopt in each activity will lessen the wear and tear you put on your spine, which minimizes the risk of developing back pain from these activities. It avoids harmful anatomical changes. The ways in which you use your spine can actually cause changes to your anatomy. The stress caused by sitting hunched can eventually lead to damage of your muscles, joints, spinal discs, and the nerves and blood vessels that travel through your spine. Fortunately, in many cases the damage can be reversed, if you engage in targeted physical therapy treatments and learn how to maintain proper posture. Physical therapy is the right solution to improving your posture and spinal health. Get back to your optimum health by consulting with a licensed physical therapist. Contact your OSRPT location to get started on the path toward better posture and decreased pain! We’ll help you achieve the strong spine health you need.

Most spine pain comes from the following trouble areas: • Poor posture and alignment • Lack of knowledge on how to bend, lift, sit, sleep • Lack of muscle strength • Poor flexibility and muscle coordination

By improving posture and core strength, you can relieve some of these troublesome causes. There are a couple of key ways that improving posture with your physical therapist can help promote spine health: It encourages strength and flexibility. If you have struggled with poor posture for a while, there is a good chance that it will be difficult tomaintain proper posture in the beginning. It may take some time in physical therapy to gain the strength and flexibility necessary to keep your ideal posture. Fortunately, the work you do with your physical therapist to achieve your physical goals will lead to greater overall fitness. The stronger and more flexible you get, the less likely you are to suffer from back pain on a regular basis.

Anthem (623) 551-9706 North Phoenix (623) 434-4655 Peoria (623) 412-2117

Sun City (623) 219-4475 Moon Valley (480) 265-2140 CALL US TODAY!

Gilbert (480) 857-7123 Scottsdale (480) 265-2122 Glendale (623) 219-4242

With spring in the air, it feels like time to get out and make new memories. Need some ideas for how to do so safely? Consider these:

5

Fun and COVID- Safe Ways to Get Active This Month!

1. Try a new outdoor sport 2. Visit an outdoor farmers market 3. Go see a drive-in movie 4. Break out the gardening tools 5. Take a scenic drive

Let us know how your adventure goes at your next appointment! We love to hear what our patients are doing to stay active and have fun!

Quality Rehabilitation Through Personalized Care

Mediterranean Chicken Salad

Success Story

• • • • •

2 cups cut-up cooked chicken breast 2 plum tomatoes, cut into wedges 1 (15 oz) can garbanzo beans 2 tbsp pitted Kalamata olives 2 tbsp crumbled reduced-fat feta cheese

INGREDIENTS •

⅓ cup lemon juice

• • • • • •

2 tbsp snipped fresh mint 2 tbsp snipped fresh basil

2 tbsp olive oil 1 tbsp honey

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6 Whole kalamata olives

¼ tsp black pepper

5 cups shredded romaine lettuce

DIRECTIONS In a screw-top jar, combine lemon juice, mint, basil, olive oil, honey, and black pepper to make dressing. Cover and shake well. Place lettuce on a large platter. Top with chicken, tomatoes, garbanzo beans, the quartered olives (if using), and feta cheese. Drizzle with dressing. If desired, garnish individual servings with whole olives.

OSR Spring Meeting Asmany of you know, it is an OSR tradition to gather together in the Spring for an All Staff Company Meeting. This tradition not only provides an opportunity for us to discuss important topics as a whole, but also supports our efforts in staying connected to each other! This year, we fixed our efforts on reconnecting with our work culture by focusing on the values that are so important to us

Exercise Essentials

Use this exercise to stretch and strengthen the muscles stablizing the spine and abdominals.

(Family, Accountability, Integrity, Team Work, and Honesty). We know how important it is to bring these values to our work spaces each day, and what a difference it can bring to our staff and patient environments. This was easily one of the best meetings we've had in a long time, and we are so grateful to have a team so naturally connected to OSR values!

ANGRY CAT STRETCH While in a crawl position, tigthen your abdonimal muscles and draw up your spine to arch your back toward the ceiling. Hold for 5 seconds, then slowly relax your back to return to starting position. Repeat 10-15 times.

exercises copyright of

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Improve your posture and overall health. Call your OSRPT clinic TODAY!

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WE ARE OPEN! The Department of Homeland Security considers physical therapy a critical infrastructure industry. Committed to being available to you, your health and safety are our top priority. STAY UPDATED BY FOLLOWING US ON SOCIAL MEDIA!

PEORIA CLINIC 9784 W. Yearling Rd. Bldg. B, Suite 1520

NORTH PHOENIX CLINIC 3120 W. Carefree Hwy, Suite B5

GILBERT CLINIC 3345 S. Val Vista Drive, Suite 101

ANTHEM CLINIC 41125 N. Daisy Mountain Dr, Suite 121

GLENDALE CLINIC 5810 W Peoria Ave, Glendale AZ 85302 P: 623.219.4242 F: 623.219.4244 Phoenix, AZ 85086 P: 623.434.4655 F: 623.434.4657

Gilbert, AZ 85297 P: 480.857.7123 F: 480.857.8250

Anthem, AZ 85086 P: 623.551.9706 F: 623.551.9708

Peoria, AZ 85383 P: 623.412.2117 F: 623.412.2118

MOON VALLEY CLINIC 14001 N. 7th St, Suite F112

SUN CITY CLINIC 10474 W. Thunderbird Blvd, Suite 200 Sun City, AZ 85351

SCOTTSDALE CLINIC 14202 N. Scottsdale Rd, Suite 169 Scottsdale, AZ 85254

Phoenix AZ 85022 P: 480.265.2140 F: 480.265.2141

P: 623.219.4475 F: 623.219.4477

P: 480.265.2122 F: 480.264.7575

By Relieving Arthritic Pains in Your Upper Extremities

osrphysicaltherapy.com

IMPROVE YOUR SPINE HEALTH BY IMPROVING YOUR POSTURE!

• How Can Physical Therapy Help With My Spine Health? • 5 Fun and COVID-Safe Ways to Get Active This Month! • Recipe: Mediterranean Chicken Salad • Exercise Essentials INSIDE:

Old OSR Location

osrphysicaltherapy.com